Sports Nutrition Weight Lifting
Posted in Health and Nutrition on 12/18/2008 03:23 am by Steven Nerenberg
Nutrition help for a runner..?
HI everyone, ive started running 6 to 5 days a week for 50 minutes on a treadmill and mile on average 4.5 to 5 miles on each run. I am 5ft 8 (173) female and weight 54kg so i am not overweight. My question is what do i eat? Im trying ti build muscle and get toned. I do weight lifting for my arms and legs aswell. Alongside my running.
My diets is usually this:
breakfast: oatmeal with fruit/ fruit salad with 150g no fat yoghurt/ cornflakes
Lunch: A thin slice of bread, greens/veggies or a salad with a hard boiled egg
Evening: Chicken breast with veggies or fish with veggies and sometimes pasta with veggies with chicken etc.
After sport: A fruit banana or chocolate milk.
Am i eating too little? Any advice as i want to maintain a healthy diet and not loose weight.
thanks
If you are eating enough is easy to solve. Weigh yourself once every other week or something like that and take a note of the trend of your weight. A week to week lb or 2 difference is OK but if you start oosing weight then you need to increase your portion sizes. What you are eating sounds OK though if you are wanting to gain muscle a bit more protein might be good as would some red meat (good for iron which is good for blood).
There are plenty of guides out there for healthy eating but a good rule of thumb is to eat a mixture of vegetables, trying to get one of each colour in a week, carbohydrates provide a good chunk of energy so eat these, again variety is the key, oats, bread, pasta, rice – the browner and more wholemeal the better here since the energy is released more slowly (you don’t feel so hungry so quickly), and meats, again a good variety is the key and fish. Not forgetting to drink here as well, plenty of water but not too much (your pee should be clear most of the time).
So only you can tell if you are eating enough by monitoring but not obsessing about your weight
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